CrossFit – Wed, Apr 10
Warm up – Wednesday (AMRAP – Reps)
8:00 AMRAP
45-second Row
5 Clean Deadlifts (empty bar)
5 High Hang Muscle Cleans (empty bar)
5 Shoulder Press (empty bar)
10 Bird Dogs
Clean and Jerk (Every 2:00 (5 sets) Muscle Cleans + Shoulder Press
10+10
8+8
6+6
4+4
2+2
* Sets are completed unbroken, with the focus being on form and consistency. Build in weight across sets without going over 65% of 1RM Power Clean.)
10+10
8+8
6+6
4+4
2+2
* Sets are completed unbroken, with the focus being on form and consistency. Build in weight across sets without going over 65% of 1RM Power Clean.)
Metcon – Wednesday (AMRAP – Reps)
For Time:
25 Burpee Over Rower (sub for burpee over bar if on bike)
50/40 Calorie Row
25 Burpee Over Rower
Time Cap:10mins